A Slice of Nutrition Advice.

Manchester-city-centre-personal-training-food-1Finding the right nutrition for your daily activities can be stressful. Supplements, low carb, high fat, vegetarian, even paleo; all claim to be the best for you. Which protein supplement works for you; whey, vegan or plant based protein supplements? Often times we worry over our nutrition and follow the new fad rather than listening to our body and what it’s telling us we need. A lot of the time, nutrition is trial and error for our systems, but we aren’t willing to put in the time to see what fuels us best, giving us our best results.


Here are some ideas on pre/post and hydration work out meals to help you find the right combination to get your body fueled, energized and performing at your top level! When choosing foods and supplements to fuel your body, look for high, quality, natural sources of food. Try to avoid overly processed foods, artificial ingredients and preservatives. Again, these are suggestions and you’ll need to listen to your body to find the right fuel and timing that best suits YOU, as everyone is different.


Pre work out nutrition

Try to fuel yourself with proteins, fats and low dense carbs before a work out to provide your body with amino acids in healthy muscle growth and repair. Consume foods that are easily digestible so your body doesn’t work hard to digest your food, but works hard to produce energy for your work out. Everyone is different, find the foods and time frame to eat your fuel that works best for you body, leaving you with lots of energy to get through your work out never leaving you feeling sluggish. Remember that pre work out meals are to stabilize blood sugar and ward off hunger, not fuel your work outs. That comes from your post work out meals and other meals through out the day. Consuming proteins, healthy, natural fats and good sources of carbohydrates from vegetables and fruits will give you the proper glycogen and nutrition stored for your body to use as fuel.


Early morning work outs fuel options-

Try to eat something to wake your system up making it release energy sources to get you through your work out. Make sure you are hydrated properly before your work outs, especially the early morning work outs.banana, with or without peanut or almond butter (banana adds magnesium to help prevent cramping, nut butter is healthy fat)

  • Morning Snacks
    • hard boiled eggs (great source of protein, fiber and energy)
    • cup of berries (antioxidants, for cell regeneration and nutritious energy boost)
    • oatmeal with fresh fruit (oats will slowly release carbs into your bloodstream, to maintain work out)
    • toast with nut butter and fruit on top
    • apple, with or without nut butter
    • coconut water/water


Afternoon work outs fuel options

Eating good sources of protein and fat from chicken, walnuts, cashews and fruit helping provide the energy boost you need.

  • Afternoon Snacks 
    • bananas with or without nut butter
    • apple with or without nut butter (protein and energy boost from apple)
    • grilled chicken (protein) small portion
    • hard boiled eggs (protein)
    • beef jerky
    • celery with or without nut butter
    • avocado
    • handful of nuts (not eating too much as they are high in fat and fat takes longer to digest)
    • coconut water/water


Post work out nutrition

Fueling your body after the works outs is one of the most beneficial things you can do for your body. The proper fuel will not only replenish and rebuild your muscle tissue, it will aid in the energy sources for your next work outs. As pre work out meals isn’t your main source of nutrients as your body can’t process foods that quickly, the post work out meal will be your next work out energy, choose wisely! Replenishing your sources 30 minutes after your work out is what you should aim for. If you can’t eat a full, balanced meal with in 30 minutes, find a healthy, quality supplement source, (shown at end of article). Replenish your body with protein, glycogen and carbohydrates after completing a more intense, cardio work out and more proteins after a strength training work out to repair and build muscle. Try to avoid fats right after your workout as they slow down your digestion and you want the nutrients to the cells quicker. Lean, low fat foods are great for 30 minute window after workout; fish, chicken, lean beef and eggs. (Grass fed meats) If you can’t eat a meal after your work out, finding a healthy, natural supplement to help fulfill those nutrients is better than no replenishment at all. (Supplements listed at end of article)


Post work out meal in the morning


If you chose the lighter route before your morning work out, piece of fruit or toast, add these more substantial meals for after.

  • Morning Meals
    • eggs, hard boiled, scrambled (add colored peppers, tomatoes, spinach, avocado or onions) or fried
    • oatmeal with fruit and cinnamon
    • greek yogurt, fruit and granola
    • coconut water/water


Post work out meal in the afternoon/lunch

Proteins, fats and healthy carbohydrates

  •  Afternoon Meals
    • grilled chicken
    • grilled or steamed vegetables
    • green salad with lots of raw vegetables; kale, spinach, carrots, cucumbers and peppers..)
    • coconut water/water


Post work out meal used for a dinner

Proteins, fats and healthy carbohydrates

  •  Night Meals
    • grilled chicken
    • salmon
    • tiplia
    • lean beef
    • ground turkey
    • eggs
    • sweet potatoes
    • yams
    • squash
    • quinoa
    • steamed/grilled vegetables
    • coconut water/water 


Hydration and Electrolytes

Electrolytes are minerals in your blood and other body fluids that carry electric charge. Electrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. You lose electrolytes when you sweat. You must replace them by drinking fluids that contain electrolytes. Water does not contain electrolytes. According to Medline Plus.

It’s important to have the proper hydration information to keep your body working at a high level with out losing levels of electrolytes and knowing how to replenish them before, during and after your work outs.



Suggested supplements to help fuel your body when natural food sources are unavailable.


  • Protein
    • Hammer Whey protein. Offering a natural source of whey protein, no artificial ingredients, no added simple sugars and no fad ingredients. You can use this pre or post work out as a supplement.
  • Recovery
    • Hammer Recoverite. Offering a natural source of ingredients with no artificial colors or perservatives. Great supplement to replenish your body within your 30 minute post work out window.
  • Hydration
    • Hammer Endurolytes. Great all natural ingredients and source of electrolytes to keep you hydrated during your work out and also beneficial to use pre and post work out to replenish.